Guided Practice: Exploring Change
Led by Cortland Dahl
We all know things change in life, but at an emotional level, most of us struggle when it actually happens - when our health, relationships or jobs take unexpected turns. The practice we’ll do now focuses on the skill of noticing change. This strengthens focus and mindfulness and also puts us in a better position to deal with change when it happens.
You can keep doing whatever you’re engaged in, just doing it as you normally would. The difference will be what you do with your mind. We’ll use this activity as an opportunity to notice the changes that continually play out in every moment.
Start by forming a clear intention for your practice. You can say to yourself, “I’ll use these few minutes to notice change, and I’ll bring my mind back to the experience of change if it wanders.”
Ok. Let’s start the practice of noticing change. Take a moment to take in the world of the senses – what you see, hear and feel. Notice how all these experiences are constantly changing.
Next, apply this awareness of change to what you’re doing right now. What does this activity feel like right now? Notice how this experience changes every moment.
Notice how your mind is changing as well. Your attention is shifting and moving all the time - thoughts, judgments and memories passing through the mind. Just notice all this.
Next, step back and consider what’s happening in your life these days. What’s changing, and how? Take a moment to notice the changes underway in your life. It could be your health or something with your job. Anything. The point isn’t to view these changes are good or bad, just to notice that change is part of life. To accept it, rather than resist it.
Now you can let go of the practice and let your mind rest for a few moments, simply noticing whatever thoughts and feelings are present in your mind and body.
OK. That’s it for now. This practice strengthens mindfulness and attention, and also helps us to see things more clearly and open up to the changes and transitions that naturally happen in life.
See if you can practice for short moments as you continue your activity. Bring your awareness to the experience of change, even if it’s just for a few moments. Every time you notice change, it will strengthen pathways in the brain that support insight.
